11 MUST-DO Balance Exercises to Reduce Unsteadiness
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- เผยแพร่เมื่อ 6 พ.ค. 2024
- If you are frustrated with feeling unsteady and fearful of falling...
If you want to take your balance to the next level...
Join Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist as she shows you the top 11 balance exercises that will not only help to improve your balance but will skyrocket your confidence when walking, stair climbing and when out and about.
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Adding movement and moving in different directions are both incredibly important in taking your balance to the next level. This is called dynamic balance. When most people lose their balance, it typically is when they are moving- not when they are stationary.
You'll see a variety of balance exercises including tandem stance with movement, modified single leg stance, lateral movements and more. These are perfect to help seniors, those with osteoarthritis and joint pain, as well as those looking to improve or maintain their balance. Not only can these exercises help to prevent falls but they can provide support and relief to arthritic, painful joints too.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
Your videos are outstandingly helpful!
I especially like your cheery, optimistic and encouraging mood.
Arthritis’ restriction of movement after a lifetime of normal movement, depresses me and your presentation style lifts me up to keep trying improvements.
Also, it helps motivate me to watch an actual client who’s in a similar boat, do the exercise w you.
I'm glad you enjoyed it! ☀️
Thanks for this! I really need to work on my balance
Glad it was helpful!
We all need to work on balance. 😊
There are no words to describe 'your super humanity generosity and knowledge. God Bless you, and your loved ones, with the gift of your knowledge, patience, and gentle ways of guiding other people with an open hand, in your work. I wish that life is and will always be as good to you as you are to others. The wealth of your soul and your kindness is worth much more than trillions of dollars!
This was a great workout for balance! After doing a lot of walking on a trip I found that my right leg was really painful and I resorted to limping. After doing this workout one day it's already helped my walking pain/limping to lessen--thanks SO much!
Alyssa, you are a great teacher. You do understand that we feel limited and weak. That`s another awesome video!
I couldn't do all exercises today but, I am willing to accomplish them. I am doing it very little everyday, but this time, it`s for life!
Thank you
You can do it! You're so welcome!
@@arthritisadventurehi, I only saw this video now. I have only been doing the basic balancing exercises (including the heel raises while lightly holding on to something) due to my bilateral trochanteric pain syndrome (hip bursitis). Are these more advanced exercises safe to do with my conditions? These exercises seem as if they would exacerbate my hip bursitis.
Needed to use a chair as a safety backup. Exercises went beyond the usual balance exercises. Nice variety. Thank you!
You're so welcome!
Thank you 🙏 Alyssa 💚💚💚
You are so welcome! Glad you like the video.
Thank you so much. Best on the Internet in my opinion. I shall follow these exercises every day... So glad I found you.
So glad you found the channel to! welcome and make sure to catch other videos on the channel!
Thank U ever so much Dr Alyssa.❤Thie only exercise I manage to do ( as best I can).
Dear Alyssa,
Your exercises work magic...when I started a few days ago I could not do them all but today I did them all...such a terrific buildup you make! I still do the chair ones on a day when I am tired Thanks again!
You're so welcome!
Excellent video. I needed this video. Thank You
Glad it was helpful!
You are so knowledgeable, generous, and right on target/ I hope life is as good to you as you are to others!
I'm so glad you liked the video!
First 👍 then see.😊 Please could you show some strengthening exrecises for hip replacement persons or kindly mention which exercises are fine to do.🙏Thanks.
So glad you liked the video! Here is a video on hips! th-cam.com/video/AvY42yf57GQ/w-d-xo.html
Thank you so much, I will try doing these exercises to improve my balance. God bless.!🙏
I’m retired fire at 58… lost some balance in a year. Didn’t know how much until i tried this! Great job and thanks 🙏
happy to help!
Thank you for the sharing.
Thanks for watching
Excellent video. Thanks!
So glad you liked it!
Great video
This is a great video - i fractured my spine a couple of years ago and had surgery last year, which has had an impact on my balance when walking and also the strength in my right thigh due to nerve pain. I have tried your exercises, and my back and thigh hurt a little. Do you recommend any other exercises that i could perform to strengthen my thigh and my balance. I know i need to persevere to get stronger, so your input would be greatly appreciated. Thank you for sharing this great video.😊
You're so welcome! Here's another video that talks about balance for stair climbing. th-cam.com/video/HtuOUkvb1Ls/w-d-xo.html
Great set of exercises. I need to do this often. Love your channel!
Glad you like the channel!
Thank u Alyssa for ur time,helping us. I’m so happy to find your video lately, I have arthritis on both knees.still doing what I love.Did’nt have any operation!! And I “won’t” have one!!Thank’s Alyssa😘😘🌹
Glad you like the video!
😅😅@@arthritisadventure
Love this!
Great!!!
V helpful video. Thanks a lot.
Glad it was helpful!
This will help me soooo much
Great! Glad you like it!
Yust done it! How perfect routine!Thank you very much!
So great to hear! Glad you liked it.
Thank you so much!❤
You are so welcome! Thanks for watching.
Excellent video! Very clear and concise instructions while also explaining the function of the exercise. Do you happen to have a PDF list of these exercises that I can use if I don't have my phone or computer handy? Thank you and keep up the terrific work.
The exercise list is in the video. You can take a screen shot for offline use!
Yes this is a very good video.
Awesome!
Excellent 😊
Thanks for the visit
thank you!
Always welcome! Share with anyone you think would benefit.
Thank you so much 🙏🏼
You’re welcome!
Love this ❤
So glad you love it!
Very good balance exercises. I added this to my playlist. Thanks a lot.
Glad you liked them and that's awesome you're going to add to your playlist. Glad you're going to revisit it.
Your exercises are the very best. Your encouragement is so very helpful. Wish you were nearby
So glad you like the encouragement!
Awesome ❤🎉
Thank you! Cheers!
hi
I have not arthritis, but im 75 years old and have been training balance for some time.
I started with “balance on one foot” and that was very ok, but i wanted to do more.
So i find one youtube video like yours and i did that, but it was more the daily i found and then did that, meaning i did like max 1 minute each day.
Then i found this 11 balance excercises, and thank you for those.
The first time i did those i could not do all of them, showing a minute each day is a bit too little.
but already the second time it went much better.
So again thank you so much for those.
Especially as you for each excercise talk about how to make it easier (for beginners like me) and also how to make them more difficult.
Glad you liked the exercises!
Thank you for this video I really need to work on my balance I have had two strokes.
You're so welcome. Balance takes time to work up to. You got this.
I need to do this everyday. I can't stand up on my tip toes because it causes horrible pain in my metatarsals. Is there any other way to do calf raises without standing on my tip toes?
I am an avid walker and do yoga. But I have noticed a change in my balance lately. Number 11 was challenging for me, will add it to my practice.
So glad you love it and have seen a benefit.
Thank you for this.
I am having balance issues ❤
You are so welcome. Keep working at improving the balance!
W/ many of those it could help to do them barefoot or in socks so you can better feel the different muscles in your support foot. Shoes would be harder, good for someone who is very good at noticing slight shifts of muscles and weight on that foot or as a progression from barefoot.
A way of bridging the gap between difficulties is put one hand on a support. the fewer, the fewer the fingers = harder. The hardest would be your pinky. Another way is using an unstable support like a rope or elastic band. The more give and flex in the band = harder for balance. A heavier band could be used to inztead simultaneously strengthen one muscle group (whatever is pushing or pulling on the band/cord).
A few ways you can make these harder are ankle weights, holding your arms close to your center, holding a weight, holding a weight overhead, closing one eye (one may be harder than the other), and standing on an instability pad.
You can make your own pad by using a pillow, a stack of folded towels or blankets. Even harder, fold the towel/blanket lengthwise so it's just wider than your foot is long, then roll it up tightly like a sleeping bag, making a thick roll, and tape it so it doesn't unravel, then stand lengthwise on the roll.
I'd use 2" packaging tape strong enough to hold it together and put minimal damage to the towel when you remove it. Duct tape directly on the fabric will ruin it when the tape is removed.
I have been using your videos for MS caused instability. This is wonderful additional resource I use to add to brain plasticity exercises. I broke my knee a year ago and have been trying to get off cane.
Glad you like the videos as a resource! Thanks for sharing.
Twice i have made comments but can't see them, said think standing on one leg in corner is great idea,an safe going to try an make myself do some exercise each day, thankyou,M😊
Hmm, not sure why you wouldn't be able to see the comments but glad you are going to try these each day. You're welcome.
DRAGA LIJEPA DJEVOJCICE!
Jako me zanima TVOJ predlog za VJEZBE kod nas koji imamo BAKER'S CYST !!!
HVALA ti velika unaprijed za odgovor.
A HVALA i za sve sto radis za nas! TI SI BOLJA OD SVIH❤
Lijepi pozdrav iz Bosne 🇧🇦
Until Alyssa can post a video on baker’s cysts search on TH-cam for good info. Good luck. PS: they do go but aren’t fun.
Hvala vam na lijepim riječima! Drago mi je da ti se svidjelo
Thank you for your wonderful videos - even the name Arthritis Adventure, is inspiring! My arthritis is in my feet, do you have any videos that would help me?
Glad you like the videos! Here is a video on the foot if you want to check it out next! th-cam.com/video/9C9bmmkqZas/w-d-xo.html
Thank you for this video! I am going to make a genuine effort to do these balance exercises daily. Should I see an improvement in 2-3 weeks or 2-3 months, or longer. Thank you kindly.
You're welcome. Everyone responds a little differently but you should see improvement as you do them in that timeframe. You can keep track of your progress on paper to see your improvement.
That's what's great about my membership Adventurers for Life. It's customizable to how each individual progresses and keeps track of your wins as you progress so you can see your development. You can join here. www.keeptheadventurealive.com/start
This is an amazing video! Is there any way you could make your content savable so I could add it to a playlist? I would love to use these exercises when working with some of my clients!
Glad you liked it. You can save by hitting the three dot button and saving to a playlist.
@@arthritisadventure For some reason that button didn't show up the first time I watched, but I see it now! could've been something on my end, not sure. Thanks for the reply!
Very good drills however would liked to have heard more about the importance of proper visual attachments when doing drills. Incorporating the vestibular system
Super exercises..can't do number 11...waiting for knee surgery.
Glad you like the exercises! Good luck with the recovery!
Thank you for so much for these videos. I've been very active and keep fit fanatic most of my life until sports knee injury then several ankle sprains and tears ! then recently an ankle break !!! I'm a very young minded 61 year old and felt alone and depressed thinking I'm done with getting fit again and fearing future in old age on crutches or worse , now I see there is potential for keeping mobile as long as possible and seeing all these comments from all ages I don't feel as alone now with my limitations. Do you have progressive courses of work outs for strength training with these limitations we now have to cope with. I'd consider paying for a course. I'm going to try the bath technique as my job is very physical and heavy and I have been longing for a long hot soak after but have been too scared of injuring my ankle getting out. Also do you have any ankle strengthening exercises please ? Many many thanks 🙏
I have a membership, Adventurers for Life, referenced in the video you can check out. www.keeptheadventurealive.com/start.
@@arthritisadventure thank you so much I will have a look at your membership site asap again many thanks.
Are this exercise good for someone who deal with Vestibular migraine and 3pd ?
I'm going to do some work everyday 💪
Awesome! Get that balance up!
Excellent videos! Thank you! I’m trying to sign up for free trial and the password formation doesn’t seem to be working correctly.
Glad you like the video! The password needs to be medium strength rated with using different characters and capitalizations. I just checked and it worked on my side. Let me know if it still doesn't.
Sometimes clearing your cache also helps.
Thank you! I’m in and started. Such a wonderful platform!
Do you have videos for home use?
almost all of my videos can be done at home
I’m working on my balance but still use a walker. Why do my upper arms and shoulders hurt when I walk holding the handles of the walker?
❤❤❤
Yes! Thanks for watching.
nice legs!
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